Name: Playbook - Janet Calderon - W3/D2 2.0 pull day
Uploaded: 2024-01-02T12:08:54.194Z
Duration: 60 min
Description: W3/D2 2.0 pull day

Zujeiry

Great pull day.  Feeling stronger 💪🏾☺️

Joanne Carrillo

Kaila

To do a traditional pull apart grab a light band with your hands about shoulder width apart (make them narrower if this is too easy). Bring your shoulders as close to your ears as possible, then take them as far away from your ears as possible and keep them there throughout the set. From here, try to pull the band apart, ensuring your shoulders don’t shrug up towards the ears and you keep your hands at roughly the same height as the shoulders. Pause when the workout band touches your chest and return to the starting position.

Banded pull aparts

Attach your tube resistance bands with handles to an elevated hook, such as a door anchor or pull up bar
Facing your door, kneel on the ground or sit.
Place your hands shoulder-width apart. 
Grab one handle in each hand, keeping your arms straight.
Keep your palms facing down.
Slightly bend forward while maintaining a tight back and core.
Engage your lats and pull the handles down to your thighs.

Banded Lat Pulldown

Circuit 1 pull

Using a bench or similar surface, get into an elevated plank position by placing your hand on the bench for support and legs shoulder width apart. With the opposite arm, complete the desired number of dumbbell rows. Switch hands and complete the same number of dumbbell row reps with the other arm. Repeat for the desired number of sets.

Elevated plank Rows *

Sit on a chair or bench and hold two dumbbells down between your legs. Keep your arms & elbows inside your leg.  Stabilize your elbow between your knees.  

Keep your palms facing inwards and upper arms still, and flex your elbows to bring the dumbbells to shoulder height.   Lower them back down and repeat.

Keep your torso high, core tight

Seated hammer curls

Circuit 2 pull

Set up your bands attaching them from your feet to your dumbbell.  This creates more resistance. 
Stand with your hands wider than shoulder width apart. 
Straighten your back, bend at the knees slightly, and slowly let the weight down until it's just below your knees. This is the start position.
Keeping your body fixed, pull the weight up until it almost hits your body.
Pause, and then slowly lower the bar back to the starting position.

Bent over banded row *

Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Cross body hammer curls *

Circuit 3 pull

W3/D2 2.0 pull day

Jaime

Adria

Shulie

W1/D1 2.0 Leg - quads & Glutes

Good pull day!!! Feeling the difference in my strength. Steadily increasing weights!!!

Chanel

W1/D2 2.0 Pull Day

Sarah

Stephanie Orozco

W1/D3 2.0 Push Day

I didn’t think I would make it after the first set, but I pushed through! Definitely kicked my butt.

W3/D2 2.0 pull day

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